Date: 21 Sep 94 08:07:18 EST
From: RBERNDT

Carrot Cake

4 C grated carrots
2 C sugar
1 cab (8 oz.) crushed pineapple
1 C Solo, Simon Fischer or Baker brand prune plum lekvar filling
4 large egg whites (I use Balas dry egg whites)
2 t vanilla
2 C flour (I use part whole wheat)
2 t baking soda
2 t cinnamon
1/2 t salt
(3/4 C flaked coconut, optional)

Prehat oven to 375. Coat a 9 X 13 pan with vegetable spray. Combine carrots,
sugar, pineapple, lekvar, egg whites and vanilla; blend thoroughly. Add
remaining ingredients; mix completely. Spread batter in pan; bake about 45
miutes until toothpick…etc. makes 12 servings.

Title: Baked Sandwiches
Categories: Diabetic, Sandwiches, Low fat
Yield: 12 servings

1 1/4 c Water at 110 to 115 F
2 1/4 ts Quick-rise yeast (1 pkg)
2 c All-purpose flour
1 ts Salt
1 Egg
2 tb Vegetable oil
1 1/2 c Graham flour
FILLING
1 1/2 lb Lean ground beef
1/2 c Chopped onions
1 c Tomato sauce
1/4 c Catsup
1 ts Garlic salt
1/2 ts Leaf oregano
1 pn Pepper

May be frozen. Defrost in the fridge, on the way to a picnic or in
the microwave if you want them in a hurry.

Combine water and yeast in mixer bowl and let stand 5 minutes. Add
all purpose flour and mix at medium speed for another 4 minutes. Turn
the dough out onto a lightly floured board and knead a few times,
form into a ball and place in a well-greased mixing bowl. Turn the
ball over to grease the top, cover with a cloth and let stand at room
temperature to rise until doubled in volume.

While the dough is rising, cook the meat and onions over medium heat,
stirring frequently, until the onions are soft and the meat is
browned. Drain. Discard fat and juice, return meat and onions to the
pan. Add tomato sauce, catsup, seasoning and cook over medium heat
until the meat is dry with no noticeable liquid. Set meat mixture
aside to cool until dough is ready.

After the dough has doubled in volume, transfer it to a lightly
floured working surface. Knead lightly. Form into a roll and cut
into 12 equal portions. Form each portion into a little ball, cover
with a cloth and let rest for 10 minutes.

Roll each ball out to form a circle 5 to 6 inches across. Put about
1/4 cup of the meat mixture in the center of the circle. Pull the
dough up around the filling and press together at the top. Place on
a well greased cookie sheet, cover with a cloth and let stand about
30 to 40 minutes at room temperature or until doubled in volume. Bake
at 350 F for 40 to 45 minutes or until lightly browned and firm.
Serve hot, using 1 sandwich per serving, or refrigerate or freeze to
be used later.

1 sandwich – 293 cal, 2 bread, 2 lean meat exchanges 27 grams
carbohydrate, 21 grams protein, 9 grams fat, 574 mg sodium.

Low-sodium diets: Omit salt garlic salt. Use low-sodium tomato
sauce and catsup and 1/4 ts powdered garlic. Low-cholesterol diets:
Omit egg. Use 2 egg whites or 1/4 cup liquid egg substitute.

Source: The High Fiber Cookbook for Diabetics by Mabel Cavaiani, 1987
Shared but not tested by Elizabeth Rodier, Dec 93

MMMMM

PINEAPPLE WITH MINT AND COCONUT

Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories :
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 large ripe pineapple
3 tablespoons fresh mint leaves
1/4 cup shredded toasted coconut

Toss pineapple chunks with fresh mint and coconut. Chill until ready to serve.

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NOTES : THE DESSERT SHOW #DS3001

INDIAN CHUTNEY – MICROWAVE

Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : Relishes

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 Apples- cored chopped
1/2 c Onion- chopped
1/2 c Raisins
1/3 c Vinegar
1/4 c Brown sugar- packed
1/4 c -Water
2 tb Candied citron -opt
1 t Curry powder
1/2 ts -Salt
1/2 ts Ginger — ground
1/8 ts Cinnamon — ground
1/8 ts Cloves — ground
1 Garlic clove-peeled minced

Cook all ingredients on high covered (100%) for 5
minutes. Stir. Cook uncovered for further 3 minutes.
MAKES: 1 3/4 cups

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Title: ZIPPY CAULIFLOWER
Categories: Vegetables
Yield: 6 servings

3 c Cauliflower
1/2 ts Low fat margarine
1 tb All purpose flour
1/8 ts Red (cayenne) pepper
1/4 ts Salt
1/8 ts Pepper
3/4 c Skim milk
1/2 c Shredded low fat cheddar ch
2 tb Chopped green chilies
1/4 c Fresh bread crumbs

Preheat oven to 350F. Steam cauliflower just until
tender; drain. Melt margarine in a medium size
saucepan over medium heat. In a jar with a lid combine
flour, red pepper, salt, pepper, and milk; shake until
blended. Slowly add to margarine in saucepan, stirring
constantly until smooth. Add cheese and continue
stirring until smooth and slightly thickened. Stir in
chilies. Arrange cauliflower in a 2 quart baking
dish; pour sauce over cauliflower, then sprinkle with
bread crumbs. Bake 10 to 15 min or until bubbling.
Cal: 73 Fat 2g.

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CHARD ENCHILADAS

Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : Cheese Main dish
Mexican Vegetables

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 tb Canola oil
2 Garlic cloves
— peeled and chopped
1 Onion, peeled and chopped
4 c Chard, coarsely chopped*
1 tb Butter
1 tb Flour
1/2 c Milk
1/2 c Cheddar cheese, grated
6 Corn tortillas
1/2 c Hot salsa

*Chard can be mixed with spinach and kale and other in-season greens.

Preheat oven to 375 F.

Heat oil; saute garlic and onion until golden. Add chard (in small
amounts) until it is cooked down. Make a bechamel sauce; melt butter,
stir in flour, add milk and cheese. Stir until thick, then mix into
cooked greens.

Fill center of each tortilla, roll up, place in lightly oiled baking
dish. Spread salsa over all; bake in hot oven for 25 minutes.

Recipe developed by Ellen Ogden. In “The Cook’s Garden” catalog.
Vol. 8, No. 1. Spring/Summer 1991. Pg. 7. Posted by Cathy Harned.

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Title: Spring Vegetable Stir-Fry – Menu #1
Categories: Vegetables
Yield: 6 servings

2 tb Butter or margarine
1/2 lb Baby carrots
1 lb Asparagus; cut diagonally
-into 2 inch pieces
1/2 lb Sugar snap peas
1/4 c White wine
1 tb Fresh tarragon; minced
1/4 ts Salt
1/4 ts Pepper

In large skillet melt butter over medium-high heat. Add carrots; cook,
stirring frequently; until just starting to soften, 8 to 10 minutes.
Add asparagus and sugar snap peas; cook 2 minutes. Add wine,
tarragon, salt and pepper. cover and reduce heat to low. Simmer until
all vegetables are just tender, about 2 minutes.

Ready to serve in 20 minutes.

From Woman’s World Magazine April 30, 1996

MMMMM

Title: SWEET GERKINS
Categories: Pickles
Yield: 8 servings

1/2 c Salt
8 c Sugar
6 c Vinegar
3/4 tb Turmeric
5 lb Cucumbers, 3″ long or less
2 ts Celery seed
2 ts Mixed pickling spices
8 1″ pieces cinnamon sticks
1/2 ts Fennel
Salt

These pickles take 4 days to make. The cucumber stems need not be removed.
Wash the cucumbers, place them in a kettle and cover with boiling water.
About 6 hours later, drain and cover with fresh boiling water. Allow to
stand overnight and repeat process. After 6 hours, has been added. Let
stand overnight. Drain and prick cucumbers 3 times with a sharp table fork.
Mix 3 cups sugar and 3 cups vinegar, add spices, bring to a boil and pour
over cucumbers. Six hours later, drain the syrup into a kettle, add 2 cups
of sugar and 2 cups of vinegar, bring to a boil and pour the cucumbers
again. Let stand overnight. In the morning, drain the syrup into the
kettle, add 2 cups sugar and 1 cup vinegar, bring to a boil and pour over
cucumbers. Six hours later, drain off the syrup once more, add one last cup
of sugar and bring to a boil. Pcak cucumbers into clean, hot jars and cover
with the syrup to with-in 1/2-inch of the top. Place jars in boiling water
and process for 5 minutes after the water comes to a boil. Makes 7 – 8
pints

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ORIENTAL GARBANZO SOUP

Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : Soups Vegetarian

Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 tb AM Unrefined Olive Oil
1/2 c Chopped onion
1/2 c AM Garbanzo Flour
4 c Water
2 tb Soy sauce
1/8 ts Garlic powder (optional)
1 t Sweet basil leaves crushed

Preheat heavy saute’ pan, then add oil and onion and saute’ until soft.
Add 1 cup cold water. Stir in flour until smooth. Stir in remaining
water gradually. Add seasonings. Let cook over medium low heat until
slightly thickened, stirring occasionally (or over higher heat stirring
constantly). Do not allow to boil.

Source: Arrowhead Mills “toasted Garbanzo Flour” tri-fold
Reprinted by permission of Arrowhead Mills, Inc.
Electronic format courtesy of: Karen Mintzias

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Title: Pasta With Walnuts
Categories: Pasta, Microwave, Fast
Servings: 4

1 lb Fettucini; green preferably
Pepper
2 Onions; thinly sliced
2/3 c Sour cream
1/4 c Oil
2 Garlic cloves; minced
1 c Parmesan; grated
2 tb Butter

Cook fettucini conventionally on stove and drain. Microwave
directions: Meanwhile place oil, onions and garlic in 2 qt bowl and cook on
HIGH (100%) for 2 minutes. Add walnuts, stir and cook at HIGH (100%) for 2
minutes more. Stir in cheese and sour cream. Cook at HIGH (100%) for 1 1/2
to 2 minutes, stirring every 30 seconds. Season with pepper to taste. Toss
cooked fettucini in butter and top with walnut sauce.
posted by Anne MacLellan

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